Labors of a Dilapidated Fool

[Nnedd]

2 hours training

Drilled wrestle up to double leg, half guard passing

4 8-minute rounds mma and bjj
1 round that just went on and on lol, like 15 minutes

Good day rolling

 

[Nnedd]

5/22/22

Stretch and warmup

DL

22lbs x 3
250 x 3
285 x 7

225 x 5 doh
225 x 5 doh
225 x 5 doh

Db Flat seal row

35lbs x 10
35 x 10
35 x 10

Db Floor press

35lbs x 10
35 x 10
35 x 10

 

[Nnedd]

5/23/22

Light stretching

SOHP

90lbs x 5
105 x 3
115 x 6

Joker

120 x 3

Seated db press

35lbs x 10
35 x 10
35 x 10

Landmine press

25lbs on bar 10 reps per arm
3 sets

 

[Nnedd]

5/24/22

2 hours training

3 3-minute rounds sparring, hitting mitts

Drilled passing against seated guard

4 or 5 5-minute rounds rolling

 

[Nnedd]

5/26/22

2 hours training

A few rounds on pads

Drilled passes from Tues

Several 5 minute rounds rolling

 

[Nnedd]

5/28/22

Stretch and warmup

DL

235lbs x 5
275 x 3
300 x 5

Joker
315 x 3

Db Flat seal rows

35lbs x 10
35 x 10
35 x 10

Db Floor press

35lbs x 10
35 x 10
35 x 10

 

[Nnedd]

5/30/22

Stretch and warmup

SOHP

80lbs x 5
90 x 5
105 x 10

80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Db seated overhead press

35lbs x 10
35 x 10
35 x 10

Landmine press

25lbs on bar x 10(per arm
25 x 10
25 x 10

Curls, flies and Triceps extensions

8lbs db x 20


Had a Covid exposure by a coworker at the end of last week so I'm going to skip bjj this week

Hopefully that means regular lifts. We'll see lol

 

[Nnedd]

5/31/22

Stretch and warmup

DL

205lbs x 5
235 x 5
275 x 10

Db Flat seal row

35lbs x q0
35 x 10
35 x 10

Db Floor press

35lbs x 10
35 x 10
35 x 10

 

[Nnedd]

Stretch and warmup

SOHP

85lbs x 3
100 x 3
110 x 8

85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Db seated press

35lbs x 10
35 x 10
35 x 10

Db curls, flies, extensions

8lbs x 12

 

[Nnedd]

6/5/22

Stretch and warmup

DL

225lbs x 3
275 x 3
305 x 6 (thought I was doing 285, didn't realize til after that I had the wrong weight on the bar lol)

225 x 5
225 x 5
225 x 5

Flat DB seal row

35lbs x 10
35 x 10
35 x 10

DB Floor press

35lbs x 10
35 x 10
35 x 10


I booked a surf trip for the end of the summer, so I'm adding in drills to my work out

10 paddle and pop ups

 

[Nnedd]

6/7/22

2 hours training

3 or 4 rounds sparring, hitting mitts

Drilled ankle picks and passing

4 or 5 rounds rolling, 5 minute round

 

[Nnedd]

6/8/22

Stretch and warmup

DL

235lbs x 5
275 x 3
300 x 6

SOHP

90lbs x 5
105 x 3
115 x 7


Had short time today and going on a long weekend tomorrow, so I combined my big lifts to end my program. Gonna up weight and start my new cycle next week.

 

[Nnedd]

6/12/22

Stretch and warmup

SOHP

80lbs x 5
95 x 5
110 x 9

80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Db seated overhead press

35lbs x 10
35 x 10
35 x 10

Landmine press

30 lbs on bar

3 x 10

10 paddle and pop ups

 

[Nnedd]

6/13/22

Stretch and warmup

DL

210lbs x 5
245 x 5
275 x 11

Joker

290 x 5

Db Flat seal row

35lbs 3x10

Db Floor press

35lbs 3x10

 

[Nnedd]

6/14/22

3 3-minute rounds sparring

Drilled longstep passing

several 5-minute rounds rolling

 

[Nnedd]

6/15/22

Stretch and warmup

SOHP

90lbs x 3
100 x 3
115 x 7

Joker

120 x 5

Db seated press

35lbs 3x10

 

[Nnedd]

6/18/22

Stretch and warmup

DL

225lbs x 3
260 x 3
295 x 7

Joker

310 x 3


Db Flat seal row

35lbs 3x10

Db Floor press

35lbs 3x10

 

[Nnedd]

6/19/22

Stretch and warmup

SOHP

95lbs x 5
110 x 3
120 x 7

Fsl

95lbs 5x5

Db seated overhead press

35lbs 3x10

Landmine press

30lbs 3x10

10 paddle and pop ups

 

[Nnedd]

6/21/22

2 hours training

2 3-minute rounds stand up sparring

Drilled ankle picks and half guard passing

4 5-minute rounds rolling

 

[Nnedd]

6/22/22

2 hours training

4 3-minute rounds sparring

Drilled half guard passing

4 5-minute rounds rolling